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Workout of the Day – Tuesday

Deadlift 8-8-8-8 @ 55-60% At 0:00 Complete rounds of 27, 21, 15 and 9 reps for time of: Burpees Wall Ball Rest until the running clock reaches 15:00, and then… For time: 21 Dumbbell Snatches 100 Double Unders 15 Dumbbell Snatches 80 Double Unders 9 Dumbbell Snatches 60 double unders

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Workout of the Day – Monday

Front Squat set 1 - 5 reps @ 60% set 2 - 5 reps @ 70% set 3 - 5 reps @ 75% set 4 - 5 reps @ 80% Rest 2 minutes Against a 3 minute running clock, complete: Run 400m Dumbbell thrusters X Max Reps in remaining time Rest 1.5 minutes between sets, and perform a total of 4 sets

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Workout of the Day – Friday

Three sets of: Bent Over row x 15 reps Turkish Get-Ups x 2 reps each arm Dumbbell front raise x 12 each arm Tabata Hollow Hold Rest 60 seconds Tabata Wall Ball Shots Rest 60 seconds Tabata step ups Rest 60 seconds Tabata Sit-Ups *Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 60 seconds before moving on to the next movement.

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Workout of the Day – Wednesday

Front squat + 2 thrusters, begin at 35-40% front squat and build, 5 sets total 5 minute AMRAP of: 15 OHS @ 95/65# 20 double KB G20H 30 Double-Unders -then (no rest)- 1 minute ME Ring Dips or tricep push ups -then (no rest)- 5 minute AMRAP of: 15 OHS @ 95/65# 20 Push press 95/65 30 Double-Unders

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